W7/D7- X-Train or Easy Run

Yesterday was a solid time on your feet and while you might feel fatigued, we are going to get a workout in. When we train the day after a long run, one of the main purpose/focus of this session is for your BRAIN. This is what it feels like to move on tired legs...this is what it feels like in the later stages of a race, etc. On race day, you will remember back to back efforts as a positive reminder that you have experienced fatigue and still went forward; and this is one of the goals for race day; move forward even when you feel like stopping, tired, etc. The effort today is a 5 or 6 out of 10 (10 being MAX effort). Aim to get 60-90 minutes of continuous movement. Please refrain from weightlifting, HIIT, CrossFit style classes or Intense Spin Classes. The following are ideas for your cardio session; however know that you can also Mix and Match if you'd like! -Cycling -Elliptical or Outdoor ElliptiGo -Stairmill (keep effort light to moderate) -Hiking -Swimming -Recovery Run (Please stay beneath your aerobic heart rate zone) AFTER your session, take 5-10 minutes for YOU. Foam roll, stretch, perform a few of your favorite yoga stretches; even just lying on a mat for a few minutes and hugging knees to chest will feel awesome. Let your mind relax and reflect on the week of training you just completed. Well done! PLEASE NOTE: If you feel you are feeling particularly tired, please allow yourself to shorten the duration of your activity or simply stretch.